Many factors contribute to the twin epidemics of obesity and chronic disease in America (and, increasingly, throughout the world). But two dietary factors play the greatest roles, by far. These are the overconsumption of:
- Sugar (and other simple carbohydrates) and
- Unhealthy fats
We’ve discussed the negative effects of a high-carbohydrate diet and chronically-high insulin levels many times. Today, we focus on fats… in particular, one of the healthiest fats you can consume and the positive effects it can have on your body. I will also share with you the most potent (and delicious) sources.
You’ve certainly heard the adage that, “You are what you eat.” This is especially true when it comes to fats. The type of fat in your diet dictates the type of fat in your cells. In other words, you literally become what you eat.
The make-up of fat in a healthy human body is normally about 97 percent monounsaturated and saturated. The other 3 percent should be polyunsaturated (half of which should be omega-3 and the other half omega-6). That means that omega-6 fats should make up only about 1.5 percent of your total calories.
But here’s the problem…
Approximately 80% of the fats consumed in the United States are omega-6 fats. Today, the average American eats more than 75 pounds of these industrial fats each year!
These are primarily found in vegetable, corn and seed oils, the primary ingredients in most commercial sauces, dressings, chips, snacks and all manner of processed foods. Conventionally-raised meats are also rich in these unhealthy fats.
When you consume these extracted and concentrated oils, your cell membranes incorporate the molecules. The problem is that they are highly unstable, vulnerable to oxidative stress and prone to causing inflammation.
These fats (along with the dreaded “trans fats”) also inhibit the natural permeability of the cellular wall. This means that some nutrients are unable to enter the cell… while waste products and cellular debris are unable to exit.
As you can imagine, this is a virtual prescription for cancer, heart disease, diabetes, obesity, cataracts and macular degeneration, auto-immune disease, wrinkled and cancer-prone skin… and the list goes on.
And one of the most important healthy fats are known as monounsaturated fatty acids (MUFAs).
Monounsaturated fatty acids are liquid at room temperature. They are commonly associated with the health benefits of the “Mediterranean Diet.” But before we explore some the benefits, let’s look at what makes these fats unique:
- MUFAs Don’t Readily Oxidize: Chemically speaking, monounsaturated fats contain a double bond. This makes them very stable (even in the presence of heat) and much less prone to oxidation than omega-6 fats.
- Antioxidant Benefits: The foods rich in MUFAS are generally rich in antioxidants, minerals and phytonutrients, including magnesium, selenium, vitamin E and phenolic compounds, as well as lutein and zeaxanthin (two potent antioxidant carotenoids).
- MUFAs Reduce Inflammation: A study published in the American Journal of Clinical Nutrition examined data from 690 women in the Nurses’ Health Study. Researchers found that higher “diet quality” scores – particularly on the Mediterranean Diet Index – were associated with much lower markers for inflammation and endothelial dysfunction (endothelial cells are those that line
inside of blood vessels).
Now, let’s look at some of the specifics…
Health Benefits of Monounsaturated Fats
- In 2005, Greek scientists studying more than 3,000 men and women found those eating a diet closest to the traditional Mediterranean diet had 19% lower oxidized LDL levels than those with the lowest adherence to the diet. This diet also had the greatest positive effect on the dilation of blood vessels.
- A study published in Public Health Nutrition found that women getting the most monounsaturated fat had a significantly lower risk of breast cancer than those getting the least. A study, published in Cancer Causes and Control, found that men who consumed the most MUFAs experienced the greatest reduction in prostate cancer risk.
- According to a study in Diabetes Care, when test subjects ate a carbohydrate-enriched diet, they accumulated fat in the abdomen. When they ate a MUFA-rich diet, abdominal fat decreased (even without exercise!).
- A study published in the American Journal of Clinical Nutrition: After six months on a MUFA-rich diet, the insulin levels of test subjects were reduced by 9.4% and the insulin resistance score was reduced by an average of 12%. Another study showed similar reductions in fasting insulin levels.
So, what are the best sources of these healthy fats?
In fact, some of these “olive oils” were found to contain other refined oils… and even green food coloring!
Macadamia nuts and macadamia nut oil are also excellent sources of MUFAs. Lard is also a rich source of monounsaturated fat.
My favorite sources of this healthy dietary fat are avocados and avocado oil. Not only are avocados a delicious and nutritious addition to nearly any meal. But avocado oil is a wonderful addition to salads, smoothies and your entire culinary repertoire. It is also highly heat stable, making it an excellent oil for cooking!
If you haven’t tried avocado oil before, consider Ava Jane’s, made by our friends at Ava Jane’s kitchen in Mexico. They only press and bottle a few times each year (if you miss the pressing, you have to wait). Good news is that they just bottled a new batch.
To Your Health,
Kelley Herring
Healing Gourmet
